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Yogurt with zucchini and red pepper Calories
Protein and calcium from yogurt with added vitamin C from red pepper and low-calorie vegetable bulk.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt with zucchini and red pepper (150 g) has 95 calories. That works out to 63 calories per 100 g. It contains 7.7 g of carbs, 5.9 g of protein, 4.7 g of fat and 1.2 g of fiber. Its 27.6 mg of Vitamin C covers 31% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Yogurt with zucchini and red pepper Nutrition Facts
Selected: 1 serving (medium) · 150 g
95
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
5.9g
· 12% DV
Fat
4.7g
· 6% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 24% · Fat 44%
Yogurt with zucchini and red pepper nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0.12 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 5.9 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Yogurt with zucchini and red pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 95 kcal |
| 1 tablespoon (grated) | 15 g | 9 kcal |
| 2 tablespoon (grated) | 30 g | 19 kcal |
| 4 tablespoon (grated) | 60 g | 38 kcal |
| 1 piece (small) | 75 g | 47 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 120 g | 76 kcal |
| 1 cup (large) | 180 g | 113 kcal |
| 1 serving (large) | 220 g | 139 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Yogurt with zucchini and red pepper
How do you make yogurt with zucchini and red pepper?
Cook diced zucchini and red pepper in a little oil until tender, then let them cool completely. Stir them into plain yogurt and season with salt; garlic and herbs are optional additions.
Can you use Greek yogurt for yogurt with zucchini and red pepper?
Yes, Greek yogurt works well in yogurt with zucchini and red pepper and gives it a thicker, dip-like texture. If the mixture seems too dense, loosen it with a small spoonful of plain yogurt.
Should the zucchini and red pepper be roasted or sautéed for yogurt with zucchini and red pepper?
Either method works for yogurt with zucchini and red pepper. Sautéing is quick and keeps the vegetables tender, while roasting gives them a deeper, slightly sweeter flavor; cool them before mixing.
How do you stop yogurt with zucchini and red pepper from getting watery?
To keep yogurt with zucchini and red pepper thick, cook off the zucchini’s released liquid and cool the vegetables before combining them with yogurt. A thick, strained yogurt also helps the dip hold its texture.
Is yogurt with zucchini and red pepper served as a dip or a salad?
Yogurt with zucchini and red pepper can be served as either a thick dip or a spoonable side salad. For a dip, use strained yogurt and serve it chilled with pita, crackers, or vegetables.
What can you serve with yogurt with zucchini and red pepper?
Yogurt with zucchini and red pepper pairs well with grilled chicken, kebabs, roasted vegetables, and grain bowls. It also works as part of a mezze spread with flatbread and other small plates.
Can you make yogurt with zucchini and red pepper ahead of time?
Yes, you can prepare yogurt with zucchini and red pepper ahead of serving and chill it in a covered container. For the best texture, cool the cooked vegetables first and stir the mixture before serving.
How long does yogurt with zucchini and red pepper last in the fridge?
Yogurt with zucchini and red pepper keeps for about two days in a covered container in the refrigerator. Use a clean spoon when serving, and discard it if it has been left out for an extended period.
Can you freeze yogurt with zucchini and red pepper?
Freezing yogurt with zucchini and red pepper is not recommended. The yogurt can separate as it thaws, and the zucchini may release water and turn soft; make a fresh batch for the best consistency.
Does yogurt with zucchini and red pepper need garlic?
No, garlic is optional in yogurt with zucchini and red pepper. Add a little minced or crushed garlic for a savory, sharper flavor, or leave it out for a milder taste that lets the vegetables stand out.
Yogurt with zucchini and red pepper Vitamins & Minerals
Vitamins
Vitamin C
27.6mg · 31% DV
B12
0.48µg · 20% DV
B2
0.26mg · 20% DV
B5
0.59mg · 12% DV
Minerals
Phosphorus
152mg · 22% DV
Calcium
192mg · 19% DV
Iodine
13µg · 9% DV
Selenium
4.65µg · 8% DV
Potassium ⭐
279mg · 8% DV
Sodium
69mg · 3% DV
Yogurt with zucchini and red pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with zucchini and red pepper
To burn the 95 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Yogurt with zucchini and red pepper?
Yogurt with zucchini and red pepper is a Turkish-style home dish, often served as a cold meze. Tender cooked zucchini and red pepper are cooled and folded into yogurt; garlic is a common optional addition. The vegetables bring a gentle sweetness, while the yogurt adds a cool, tangy contrast. In Turkey it sits comfortably alongside grilled foods or other small dishes, and works as a light lunch or supper. Elsewhere, serve it chilled as a dip or side.
Yogurt contributes protein and calcium, while the vegetables add colour and bulk without making the dish heavy. For a lighter version, cook the vegetables with little oil and use plain yogurt; it pairs well with warm flatbread or a larger spread of mezze.
How Nutritious Is Yogurt with zucchini and red pepper?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Yogurt with zucchini and red pepper Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Yogurt with zucchini and red pepper Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with zucchini and red pepper Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yogurt with zucchini and red pepper Fat Profile
SATURATED
2.85g
MONOUNSATURATED
1.23g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.